too much sugar

Sugar can be disguised in many foods just by changing the name to something that we wouldn’t normally recognise, its important to check packaging to make sure it doesn’t contain any hidden sugar. We have put together this huge list to help you recognise the sneaky sugar when it is being disguised.

You may think that you have a relatively healthy diet, eating lots of fruit and vegetables, wholegrain cereals and bread but when was the last time you looked at the packaging of what you were eating and checked the ingredients for hidden sugars? the answer is probably never, check out our list of names for hidden sugar.

As of 26th of April 2018 the government has brought in sugar taxes on sugary drinks, while most sugary drink manufacturers have made an effort to lower the sugar content in fizzy drinks some still are yet to do so. Is bringing in a sugar tax going to stop people consuming sugary drinks and food? personally I think not. I also don’t agree with milkshakes being excluded from the sugar tax, a frijj milk shake contains the same amount of sugar as one and a half cans of coca cola.

Don’t be fooled into thinking that sugar is only in fizzy drinks and junk food, there is sugar in things we eat everyday including bread, cereals and fruit. People think if a food contains natural sugar like fruit its fine, it doesn’t matter if its naturally occurring or processed sugar is sugar.

Why is keto sugar free?

Primarily on a high carb diet (one that you can eat rice, bread, pasta and potatoes) our bodies are burning sugar as a fuel source for energy, to be able to burn fat for energy you need to eliminate your sugar intake.

As long as your body is burning sugar it will not burn fat, this is because it is easier to convert sugar than it is fat. Following a Ketogenic diet will put you into nutritional Ketosis, In order to get into Ketosis you need to reduce your carbohydrate intake to 20 grams or below, after a few weeks (as long as you are following the plan correctly) you will become fat adapted which means your body will be burning fat for fuel instead of sugar.

  • Barbados sugar
  • Demerara sugar
  • Golden syrup
  • Muscovado
  • Beet sugar
  • Dextran
  • Grape sugar
  • Panocha
  • Barley malt
  • Dehydrated cane juice
  • Golden sugar
  • Molasses
  • Cane juice
  • Diatase
  • Icing sugar
  • Refiner’s syrup
  • Powdered sugar
  • Carob syrup
  • Galactose
  • Corn syrup
  • Fructose
  • Malt
  • Sorghum syrup
  • Castor sugar
  • Glucose
  • Mannitol
  • Turbinado sugar
  • Corn syrup solids
  • Fruit juice
  • Maltodextrin
  • Sucrose
  • Date sugar
  • Glucose solids
  • Maple syrup
  • Yellow sugar
  • Brown sugar
  • Dextrose
  • High fructose corn syrup
  • Treacle
  • Caramel
  • Free flowing brown sugars
  • Lactose
  • Sorbitol
  • Cane sugar
  • Ethyl maltol
  • Invert sugar
  • Rice syrup
  • Confectioner’s sugar
  • Fruit juice concentrate
  • Maltose Sugar (granulated)
  • Buttered syrup
  • Diastatic malt
  • Honey
  • Raw sugar
  • Malt syrup

Examples of sugar content in healthy food

Bread

Hovis Medium wholemeal per slice

Kingsmill wholemeal per slice

Warburtons wholemeal per slice

Hovis granary per slice

Kingsmill 50/50 per slice

Hovis best of both per slice

sugar

1.6g of sugar

1.7g of sugar

1.1g of sugar

1.5g of sugar

1.5g of sugar

1.9g of sugar

Cereal

Bran flakes 45g serving

All bran 45g serving

Weetabix 2 biscuits

Shredded wheat 2 biscuits

Cornflakes 30g serving

Special k 30g serving

Alpen (nas) 45g serving

Rice crispies 30g serving

sugar

4.9g of sugar

7.2g of sugar

1.7g of sugar

0.3g of sugar

2.4g of sugar

4.5g of sugar

7.2g of sugar

2.4g of sugar

fruit

Grapes 100g

Apples 100g

Bannanas 100g

Kiwis 100g

Plums 100g

Pears 100g

Cherries 100g

sugar

15.5g of sugar

10.3g of sugar

22.6g of sugar

9.6g of sugar

13.8g of sugar

10.8g of sugar

13.9g of sugar

Why sugar is bad for you

I think we all know deep down that sugar is bad for us, the problem is it has been drummed into us for years and years that sugar is ok and fat is the bad guy, when clearly sugar is the problem and not fat! Obviously if you are consuming both fat and sugar then yes together they are a toxic combination.

When we ingest sugar (before it enters the bloodstream) it is broken down into fructose and glucose. fructose can only be metabolized by the liver which is not usually a problem unless we are eating large amounts.

The body stores fructose in the liver for use later on, trouble is if you don’t use it up it stores more and more until it has no choice but to turn it into fat which can also lead to non-alcoholic fatty liver disease.

When we consume sugar the body produces insulin to keep blood sugars down, if you are continually eating too much sugar (due to bad eating habits) then the body starts to become resistant to it, resulting in insulin resistance and eventually type 2 diabetes.

Addictive

Sugar is also highly addictive especially if you have an addictive personality. When we consume sugar our bodies receive a massive release of dopamine, dopamine is the feel-good hormone so it’s not surprising that when we feel down we reach for a chocolate bar or eat a bowl of ice cream, because it makes us feel good.

People with addictive personalities can become addicted to that dopamine release eating more and more junk food to make themselves feel good, unfortunately like myself it becomes a vicious circle you eat to feel good but then you end up miserable because of what you have eaten, so you eat more gaining more and more weight, you cant help it because your addicted.

People with food addictions have better success if they are able to cut out eating junk food altogether, like an alcoholic or a drug addict you cannot just have one you have to stop completely. There is no such thing as moderation when it comes to food addiction because you just cannot help yourself, your whole world revolves around when and what you will eat next.

ketogenic diets are perfect for people with food addictions, it can

  • Reverses insulin resistance
  • Controls blood sugars
  • Reverses type 2 diabetes
  • Allows you to enjoy food
  • Stops food cravings
  • Fills you up and keeps you full

There are many many reasons to start a Ketogenic diet so why not pop on over to here to find out how to get started on a Ketogenic diet today.